Yoga Has No Age Limits

By Ninazolotow @Yoga4HealthyAge
by Beth

Lily by Piet Mondrian

I am a firm believer that yoga is for everybody and every body at any age. As we become elderly, the time will come when a decision needs to be made to age at home or in an alternative living community. But either way we can all continue to take advantage of the benefits of yoga!
You may remember my post Never Too Late: Yoga for the Fourth Age about Norma, a woman in her eighties who has been coming to twice weekly yoga classes for the past two years. At that time she was one of my oldest students, and in spite of several health issues she still continues to maintain her positive attitude toward life. Norma lives in a supportive, independent living community for older adults. Recently I encountered another like-minded soul in a very different living situation.

I teach a chair yoga class at a local nursing and rehab center whose mission is to meet the needs of individuals who require short-term rehabilitative care or long-term skilled nursing care. Most of the participants are confined to wheelchairs and have limited physical movement. Many are stroke victims, hearing impaired, or are dealing with a variety of other difficult physical and mental health conditions. For those who can move a lot or a little, I encourage them to do the best they can. For those who cannot move even a little, I encourage them to visualize the movements in their mind’s eye and “see” themselves moving even if the body is not able to cooperate. The main focus of the class is to provide simple movements to keep the participants physically active because they sit for prolonged periods of time. I also offer them calming pranayama practices to help them deal with stress.

Recently, I welcomed a new student to the class, who I’ll call Lily. Lily arrived with her daughter who pushed her wheelchair into the circle. I put her age at late eighties. The first thing she did was to attempt to kick the wheelchair footrests out of the way so she could move her legs. She smiled and thanked me when I went to help. She clearly intended to participate fully. And participate fully she did! Her bright eyes followed along as I demonstrated the poses. She moved her arms and legs surprisingly well in the Seated Staff Pose (Dandasana) Flow and did her Ahhh Breathing with gusto.

At the end of the class, her daughter, who had also participated, told me how much she and her mother enjoyed the class and that both of them would be coming back. As I packed up my things to leave, the center’s recreation director came out of her office to tell me that my new student was 102 years old! And, yes, she and her daughter have come back to class. Here are the two practices that Lily enjoyed:

Seated Staff Pose (Dandasana)Flow

Benefits: Energizing full body stretch.


  1. Begin in Seated Mountain pose, with your feet on the floor and your arms resting by your sides.
  2. Inhale and raise your left leg up parallel to the floor.
  3. Exhale and bend your knee and lower your left foot to the floor.
  4. Inhale and raise your right leg up parallel to the floor.
  5. Exhale and bend your knee and lower your right foot to the floor.
  6. Inhale and raise both legs up parallel to the floor.
  7. Exhale and bend your knees and lower both feet to the floor.
  8. Inhale and raise your left arm forward and up overhead.
  9. Exhale and lower your left arm.
  10. Inhale and raise your right arm forward and up overhead.
  11. Exhale and lower your right arm.
  12. Inhale both arms forward and overhead.
  13. Exhale and lower both arms to your sides.
  14. Inhale and raise both legs and both arms. Flex your feet.
  15. Exhale and hold the pose for 1 to 3 breaths.
  16. Exhale and lower your arms and legs.
  17. Repeat steps 6 through 8 two more times.
  18. Rest
Ahhh Breathing

Benefits: Cooling, Calming, Releases Tension. Joseph and Lilian LePage use this breath practice as part of their Healthy Heart Program in Southern Brazil.


  1. Begin in Seated Mountain pose with your feet on the floor and your arms resting by your sides.
  2. Inhale as you raise both shoulders up toward the ears.
  3. Exhale with a soft "ahhh" sound as you lower your shoulders.
  4. Repeat three times or more as long as you are comfortable.
  5. Rest.

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